Can You Play Pickleball in Running Shoes?

You can play pickleball in running shoes for a first session or two, and most people do. You should not play in them regularly. Running shoes are built for one direction of movement: the sole is narrow, the heel is tall and soft, and the outsole is designed to roll forward, none of which helps when you shuffle sideways, stop hard at the kitchen line or lunge for a dink. Foot and ankle surgeons list ankle sprains, Achilles ruptures and ankle fractures as pickleball's common injuries and specifically note that running shoes "may not suit side-to-side play." A court shoe, meaning a tennis, pickleball or indoor court shoe, has a wider, flatter base, a firmer heel counter and a non-marking outsole built for lateral grip. This guide explains the difference, what to do if you are not ready to buy, and the cheap add-ons (an ankle brace, insoles) that reduce the risk in the meantime.

What running shoes get wrong on a court

Stack height and softness. Modern running shoes sit the foot 30 to 40 mm off the ground on soft foam. On a lateral push the foam compresses on one side and the foot rolls over the edge of the midsole. That roll is the ankle sprain.

Narrow base. Running shoes are built for a straight-ahead footstrike, so the sole is narrow at the midfoot and the heel. Court shoes flare the sole outward for a stable platform.

Heel counter and upper. Running uppers are light mesh that stretches; on a hard side-step the foot slides inside the shoe. Court shoes have a stiff heel counter and reinforced sidewalls to hold the foot over the sole.

Outsole. Running outsoles are grooved for forward rolling and often use blown rubber that wears quickly on acrylic. Court outsoles use a herringbone or modified herringbone pattern for grip in every direction and a durable compound. Indoor-court soles are gum rubber and non-marking, which many gyms require.

Toe drag. Pickleball drags the toe on lunges and serves. Running shoes have no toe cap; they wear through in weeks.

What the surgeons say

The American Orthopaedic Foot & Ankle Society's injury-prevention tips for pickleball list ankle sprains, Achilles tendon ruptures and ankle fractures as the common injuries, with the highest risk in people moving from a sedentary life into a sport that demands push-off strength. Their footwear advice is to wear shoes that are comfortable, broken in but not worn out, supportive, and built for quick stop-and-start sideways movement, and to consider a brace if you tend to roll an ankle. They also recommend warming up, stretching calves, adding balance work and letting injuries heal before returning.

When running shoes are acceptable

• Your first one or two sessions, to find out whether you like the game. Play at 80 percent, do not chase lobs backwards, and clear loose balls.
• Casual driveway play with a portable net where nobody is moving hard.
• A stability running shoe with a wide base and low stack is less bad than a max-cushion racer. If you must, choose the firmest, flattest pair you own.

What is never acceptable: trail shoes with aggressive lugs (they catch on acrylic), slip-ons, and worn-out anything.

What to wear instead

Tennis shoes. The closest substitute and often the same shoe sold under a different name. Hard-court tennis shoes handle outdoor pickleball; clay-court shoes are fine too.

Pickleball-branded court shoes. Increasingly common; mechanically a tennis shoe with pickleball marketing and sometimes a slightly lighter build.

Indoor court shoes (volleyball, badminton, squash). Gum-rubber non-marking soles for wood or sport-court floors. Many indoor facilities require non-marking soles; check the venue's listing in the court directory.

Cross-trainers. Flat and stable but heavy, and outsoles vary. A reasonable stopgap if you own them.

The pickleball shoes guide covers categories, fit and matching the shoe to the surface.

Cheap risk reducers

Lace-up ankle brace. The AOFAS suggests a brace for players who tend to roll an ankle. A lace-up or figure-eight brace fits inside a court shoe, costs little, and is standard in volleyball. It is not a substitute for a court shoe but it is a sensible addition for anyone with a history of sprains.

Insoles. If a court shoe feels flat compared with your running shoe, a supportive sport insole restores some arch support without raising the stack much. Also useful for plantar fasciitis sufferers.

Socks. Cushioned synthetic or wool-blend socks reduce blisters from the lateral sliding inside the shoe that pickleball causes.

Warm-up. Five minutes of walking or easy jogging, calf stretches and side shuffles before the first game. This matters more than any equipment for Achilles risk.

Buying your first court shoe

• Try on in the afternoon with the socks you play in.
• Check the width across the forefoot; court shoes come in wide versions.
• Push the heel sideways; it should not roll.
• If you play indoors, confirm the sole is non-marking.
• Expect to replace them every six to twelve months of regular play; the outsole wears before the upper looks tired.

FAQ

Can I wear running shoes for pickleball once?

Yes. For a trial session, play conservatively and do not backpedal for lobs. Buy court shoes before you start playing regularly.

Why are running shoes bad for pickleball?

Tall soft foam, a narrow base and a forward-rolling outsole make them unstable on lateral movement, which is how ankles get rolled. Surgeons specifically note they may not suit side-to-side play.

Are tennis shoes OK for pickleball?

Yes. Tennis shoes are the standard substitute and often the same shoe as a pickleball-branded one.

Should I wear an ankle brace for pickleball?

If you have a history of rolling ankles, a lace-up brace inside a court shoe is a reasonable precaution. It does not replace a proper shoe.

Sources

• American Orthopaedic Foot & Ankle Society, "6 Tips to Prevent Pickleball Injuries to Your Feet & Ankles" (30 May 2024)
• FootCareMD (AOFAS patient site), "How Do I Prevent Pickleball Injuries?"
• The Oregon Clinic, "Picking up Pickleball? Reduce Your Injury Risk with Tips from an Orthopedic Surgeon"